CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (7:00)
Over Under Relay Race
Split the class into 3-6 groups of about 3-4 members.
On the call of 3-2-1- go, the first athlete in line will pass the ball behind them either over or under. The second athlete grabs the ball and passes it behind them in the opposite way they received it.
Perform as multiple round races or in a 2-4 amrap style race in which athletes try to get as many laps as they can.
B. MOBILITY / ACTIVATION (1:30)
Hollow Rock to toes touch
20 reps
C1. SPECIFIC (8:00)
Deadlifts progressions, Focus on lat activation
Starting from the top, pulling to shoulders down and feeling pressure in the outside of the palms on the bar
5 Reps to above the knees (half deadlifts)
5 Reps to below the knees
5 Full range of motion reps
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Ramp up, After each set of ramp up, athletes should perform 1-2 seated vertical jumps or seated box jumps.
C2. SPECIFIC (5:00)
Grab workout weight DB
3/3 Burpee deadlifts
3/3 Devil’s presses
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Set-up workout weight on barbell
6 Reverse lunge steps, unweighted
4 Reverse lunge steps, workout weight
()
Deadlift
Deadlift + Seated high Box Jumps
5-5-5-5-5-5, Dead Stop
After Each Set perform 3 Seated high box jumps or Seated Vertical Jumps
Score: Time
TC: 15 minutes
KG: N/A
Scaling Options
Beginner
6 x 3, Accross
3 Seated vertical jumps
Intermediate
As Written
METCON (Time)
5 rounds
18 Single Arm Devil’s Press @ 50/35 lbs
18 Reverse Back Rack Lunges @ 115/75 lbs
Score: Time
TC: 15 minutes
KG: 22.5/15, 52/35, Beg: 11/7, 20/15, Int: 15/9, 43/30
Scaling options
Beginner
12 Single Arm Devil’s Press, 25/15 lbs
12 Reverse Back Rack Lunges @ 45/35 lbs
Intermediate
18 Single Arm Devil’s Press @ 35/20 lbs
18 Reverse Back Rack Lunges @ 95/65 lbs
ACCESSORY / EXTRA (Checkmark)
Starfish
3 x 20 reps
Goal: Core Strength